>> Workouts >> Russian Steps - 3 Pyramids

Russian Steps - 3 Pyramids

Tags: V02 Max Anaerobic Capacity Lactate Tolerance Weight Loss HIIT Time Crunched
      • 49:00
      • Duration
      • Anaerobic Capacity
      • Category
      • Intensity
Est. Average Power
142 watts
Est. Kcals
461
Est. Points
33
Ridden 0 time(s) in the last 30 days
  • Avg. power
    142 watts
  • Est. Kcals
    461
  • Points
    33
      • Intensity
      • Time
      • Points
      • Favour
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Workout description

A real popular choice among our users, this is a high intensity workout with lots of frequent high intensity bursts at V02Max. This variation sees 2 pyramids of interlacing high and low intensity intervals. As you go up the Russian pyramid, the hard intervals get longer and the easy intervals get shorter.

Its important to hit your power targets as quickly as you can due to the relatively short length of each interval.

A real popular choice among our users, this is a high intensity workout with lots of frequent high intensity bursts at V02Max. This variation sees 2 pyramids of interlacing high and low intensity intervals. As you go up the Russian pyramid, the hard intervals get longer and the easy intervals get shorter.

Its important to hit your power targets as quickly as you can due to the relatively short length of each interval.

  • Description Time Target Power Intensity Kcals
    Warmup - Easy 01:00 99 Watts
    		7 kcals
    Warmup - Easy 01:00 117 Watts
    		8 kcals
    Warmup - Steady 01:00 126 Watts
    		8 kcals
    Warmup - Steady 01:00 135 Watts
    		9 kcals
    Warmup - Hard 00:15 162 Watts
    		3 kcals
    Warmup - Steady 00:45 135 Watts
    		7 kcals
    Warmup - Hard 00:30 180 Watts
    		6 kcals
    Warmup - Moderate 01:00 153 Watts
    		10 kcals
    Warmup - Hard 00:15 198 Watts
    		3 kcals
    Warmup - Steady 01:00 135 Watts
    		9 kcals
    Warmup - Hard 00:15 216 Watts
    		4 kcals
    Warmup - Easy 02:00 117 Watts
    		15 kcals
    Hard 00:15 216 Watts
    		4 kcals
    Easy 00:45 126 Watts
    		6 kcals
    Hard 00:30 216 Watts
    		7 kcals
    Easy 00:30 126 Watts
    		4 kcals
    Hard 00:45 216 Watts
    		11 kcals
    Easy 00:15 126 Watts
    		2 kcals
    Hard 01:00 216 Watts
    		14 kcals
    Easy 01:00 126 Watts
    		8 kcals
    Hard 00:45 216 Watts
    		11 kcals
    Easy 00:15 126 Watts
    		2 kcals
    Hard 00:30 216 Watts
    		7 kcals
    Easy 00:30 126 Watts
    		4 kcals
    Hard 00:15 216 Watts
    		4 kcals
    Easy 00:45 126 Watts
    		6 kcals
    Recovery Period 05:00 99 Watts
    		33 kcals
    Hard 00:15 216 Watts
    		4 kcals
    Easy 00:45 126 Watts
    		6 kcals
    Hard 00:30 216 Watts
    		7 kcals
    Easy 00:30 126 Watts
    		4 kcals
    Hard 00:45 216 Watts
    		11 kcals
    Easy 00:15 126 Watts
    		2 kcals
    Hard 01:00 216 Watts
    		14 kcals
    Easy 01:00 126 Watts
    		8 kcals
    Hard 00:45 216 Watts
    		11 kcals
    Easy 00:15 126 Watts
    		2 kcals
    Hard 00:30 216 Watts
    		7 kcals
    Easy 00:30 126 Watts
    		4 kcals
    Hard 00:15 216 Watts
    		4 kcals
    Easy 00:45 126 Watts
    		6 kcals
    Recovery Period 05:00 99 Watts
    		33 kcals
    Hard 00:15 216 Watts
    		4 kcals
    Easy 00:45 126 Watts
    		6 kcals
    Hard 00:30 216 Watts
    		7 kcals
    Easy 00:30 126 Watts
    		4 kcals
    Hard 00:45 216 Watts
    		11 kcals
    Easy 00:15 126 Watts
    		2 kcals
    Hard 01:00 216 Watts
    		14 kcals
    Easy 01:00 126 Watts
    		8 kcals
    Hard 00:45 216 Watts
    		11 kcals
    Easy 00:15 126 Watts
    		2 kcals
    Hard 00:30 216 Watts
    		7 kcals
    Easy 00:30 126 Watts
    		4 kcals
    Hard 00:15 216 Watts
    		4 kcals
    Easy 00:45 126 Watts
    		6 kcals
    Cool Down 05:00 108 Watts
    		36 kcals